Anyways

Monday Jun 4 2018


Monday is upon us once again, our weekly chance to start fresh and it's looking like it's going to be a nice week weather wise. Let's start the week off with a little bit of running, a few burpees and some Overhead Squats. 
Have a great Monday!
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
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Tina Schmidt138d

😊 I’ll put the emoji on for you!

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Grant Soletski138d

This one is self regulated ☠️

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Megan Vogel138d

Grant this one was gross.

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Grant Soletski137d

Megan I agree.

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Rick Paulick137d

🤘

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45-35sec rest each round. 95#ohs
95#snatches. Row&dL done 50#db
300s then 200s hamstring pissed. All burpees.65# ohs All extra credit done.
Did the workout at home, ran 400 meter + 12 burpees 5 times, then 100 squats and 100 pull-ups
I new I was going to be late! Lol
Row 5x500 m + 12 burpees
95# OHS
400/12x2. 300/12x3
OHS @ 75#
mix of 300s and burpees
OHS 15# CrossOver
2rx, 3 300s
165# OHS
Shoulder rehab
+ Ab stuff
Shit show of running and burpees. QL on fire.
40-45 seconds of rest each round
80# OHS; extra credit #3,5 & 6
2:02, 2:04, 2:03, 2:06, 2:06; 155OHS
21-15-9 Cal row Dumbell DL 100# 4 rds 20ghd 40’ HSW 7min AMRAP 7 T2B 7 hand release push ups
Workout at CFER
Some EC and stuff. First night of sand VB. 2-0
All EC + very light HS walk practice
Time remaining each round 45 sec, 45 sec, 35 sec, 20 sec, 1 sec
Round 5 changed my life.
2 rds 400m and 3 rds 300m
OHS 115#
1 round 400m run. The rest 300 m run/burpees
55# OHS
Rnds 1 & 2 @ 400m. Rnds 3-5 @ 300m.
OHS @ 135#. Got all snatchy with Sal, Megan, Jamie and Tom
Runs at 300m
155# OHS
1 round 400m, then 300m. Average burpees 10 a round with a few 12
65lb ohs
approx 300 m and 8 burpees
115# OHS
3 rnds 400 m. 2 rnds 300 meter. 10 sec rest each time. 95# ohs
Avg 1:50 run, :30-:35 rest 135#ohs
10-1 pull up series snatch emom @ 135# Sun thruster complex @ 170#
👶🏼 mods: approx 250m run w 12 burpees // 55# ohs
:20ish of rest each round. Rx
OHS @65# Snatch EC @55#
38-45 seconds of rest per round ✅
OHS 85#; snatches 105#; #5 done
2:12/2:07/2:11/2:12/2:13
OHS 95#, yesterdays complex up to 145# (failed push press at 156#), snatches 105#, 7AMRAP t2b/Hand release push ups, pull up EC, handstand walks/GHDS
45-50 seconds of rest - 20 squats instead of burpees
Shoulder mobility
🤢🔥I was made to run 94 feet.
400 x 2, 300 x 2, 400 for last round. OHS 90 dropped to 80 to work better form. Snatch EC with sal, Jamie, macco and Tom, #6 EC sub TTB for Tripod.
Did it, 145# ohs
EC#3 #4
🤢🤮🤕
300 m run/burpees done. 65#ohs.
60 to 53 seconds of rest each round
175# overhead squat felt light even though it was 10# over my 60% / *4.) snatch triples with a reset between each rep @ 165# / *6.) was fun!
4 rd 400m and 1 rd 300, OHS 115
120# OHS, EC #4 w/ Macco, Tom, Megan, and Jamie
OHS 135#, EC #5
all 400m runs - burpees 12, 12, 11, 6, 9
OHS 75#
Donezo, 110# OHS
5x3 pressing SB: 65-105#, 4x2 heaving SB: 110-125#, 3x1 SB: 130-160# (15# PR). 5x3 sots (75#). 3 TnG snatches done at 115#. 21-15-9 cal row, DB DL 6:57.
Ass.Bike 🤢 0.5 mi/12 burpees ☠️
2:25/2:28/2:32/2:33/2:26,OHS: 42.5#, Lurong total: 115 reps, DL: 4×5 #155/175/195/195, Yoga🧘
Rx w/ at least 30 second rest each time 95# OHS
First bar muscle ups! Did all of the extra credit. All of it!
2:21/2:20/2:21/2:24/2:27
🤮
145#
I agree with Bruce's comment, but I biked instead of ran.
95# BS